Women and men can suffer from an imbalance of hormones that affects weight, health and emotional status. Women are known for premenstrual, menstrual and menopausal shifts that can cause irritability, cravings and low energy. Men may experience low testosterone levels in their 50s, which can cause overall lethargy, hair loss and weight gain. Diabetes and thyroid disorders affect both sexes and are due to the disruption of essential hormones that regulate daily blood sugar levels and essential body functions. While many of these hormone irregularities should be discussed with your health care provider, since you may require medical intervention, certain vitamins may help balance out hormone production in your body. Consult with a physician before adding any supplements to ensure they are right for you. Hormone imbalances occur due to the natural aging process but can also be due to factors in the environment, the food you eat, stress and some medications. Meat, plastics, cleaning and beauty products and pollution are rife with hormone disrupters.
A diet rich in sugar and other simple carbohydrates, such as white bread and rice, and low in fresh vegetables and fruits denies your body the nutrients it needs for hormone stability. Certain medical conditions can also cause your body's hormones to go haywire. Vitamin D, sometimes called the sunshine vitamin, may play a role in regulating insulin and thyroid hormone, which has implications for diabetes and thyroid disorder. A study published in the International Journal of Health Sciences in 2013 found that vitamin D levels were significantly lower in hypothyroid patients than in controls. This suggests that vitamin D plays a role in thyroid dysfunction. In addition, vitamin D may help with the regulation of insulin secretion and balances blood sugar. As reported in a study published in the International Journal of Endocrinology in 2010, vitamin D deficiency is associated with insulin resistance, a precursor to type-2 diabetes. Optimal levels of vitamin D may also help men with low testosterone levels.
The vitamin boosts testosterone, strengthens sperm cells and may increase libido. Talk to your doctor about testing your vitamin D levels and potentially taking a supplement. Food sources of vitamin D include salmon, fortified milks and fortified juices. Regular exposure to sunlight encourages your body to manufacture vitamin D, too. Vitamin B-6, also known as pyridoxine, may help with mood swings during premenstrual syndrome. A review of studies published in 2005 in BMJ determined that doses of about 100 milligrams per day are effective in warding off the depression and other symptoms associated with premenstrual syndrome, including moodiness, irritability, forgetfulness, bloating and anxiety. Vitamin B-6 is available in chickpeas, beef liver, fish and poultry as well as fortified grains. Too much B-6, between 1 and 6 grams per day for over a year, can cause serious nerve damage. Increasing your intake of certain vitamins can help balance hormones, but other measures should be taken as well for the best results.
Reduce stress, by reducing your obligations, delegating work or adopting practices such as yoga and meditation. Stick to a diet consisting of whole foods that emphasizes colorful fruits and vegetables, whole grains and lean proteins while steering clear of added sugars and simple carbohydrates, including white bread and rice. Get ample sleep per night, and exercise regularly to keep your body healthy. How a Chemical Imbalance Affects Your Body Ways to Maintain a Healthy Endocrine System Foods to Eat to Keep the Endocrine System Healthy Vitamins & Minerals for the Pituitary Gland The Pituitary & Weight Loss Foods and Nutrients for Improved Pituitary Gland Function Adrenal Gland Disorders & Excessive Sweating What Are Symptoms of Adrenal Disorders? Natural Supplements for Hormone Balance Brain Chemical Imbalance Symptoms Herbs for Pituitary Tumors What Are the Causes of an Enlarged Adrenal Gland? Drugs for Hormonal Imbalance
How to Diagnose a Hormone Imbalance Alcohol's Effects on Adrenal Glands List of Endocrine Diseases Does Vitamin D Balance Female Hormones? Vitamin D and Hormonal Imbalances Endocrine System Disorders That Cause Weight Loss & Loose Stools Hormones in Male Reproductive SystemsA high-stress lifestyle coupled with improper eating habits can wreak havoc on a woman’s delicate hormonal balance. Even healthy women who follow a good diet may find glitches in their hormones. Symptoms of hormonal imbalance may include PMS, osteoporosis, weight gain, altered sex drive, allergies, uterine fibroids, urinary tract infections, changes in the skin, fatigue, anxiety, water retention, hair loss, facial hair growth and even depression. By keeping hormones in balance, women can find it easier to maintain a healthy weight, keep a regular menstrual cycle, as well as exude optimal energy levels. Studies show that women who participate in a daily meditation or yoga experience less hormonal swings than those who do not mediate stress in some fashion [1].
Rest is also important. Many women have such hectic lifestyles that they give their body little time to re-adjust from life’s demands. This disrupts the natural hormones cycles in women. Find small ways to incorporate rest and relax throughout the day. Sleep is when our body recovers from any imbalance it may have suffered throughout the day. Lack of sleep swings hormones into over-drive. Try to get at least 8 hours of sleep every night. Incorporate more fresh, organic fruits and vegetables, plus an abundance of raw nuts and seeds into your diet. Foods such as processed carbohydrates, fried foods, soft drinks, enriched flour, processed vegetable oil and soy products may alter hormone balance. Avoid non-organic dairy products which may contain harmful bovine growth hormones, steroids and antibiotics. These wreak havoc on a woman’s system. These fats act to create responsive and healthy cell membranes, allowing hormones to adhere to the cell more easily. Omega-3 fatty acids also aid the body in keeping the cellular receptor sites (where hormones bind) repaired and in optimal condition.
Consider eating more foods with omega-3’s or taking 500 mg of a high quality organic oil, such as hempseed, flaxseed or olive oil. It’s been shown that stimulants, such as caffeine, cause the adrenal gland to over-produce hormones. Try to cut-down or cut-out your caffeine intake. Add at least 30 minutes of exercise, three times a week, into your routine. Form a routine that you can stick to on a consistent basis. Giving your body a healthy helping of full spectrum sunlight can help stabilize hormones. Get out and take a walk around the block a couple of times a week. This will help get you the exercise you need, as well as the sunshine your body craves. Examples include saw palmetto, dandelion, motherwort, wild yam, or blessed thistle. Hemp tree has also been known to effectively balance hormones in the case of PMS, menstrual cramps and breast pain. Chaste Tree Berry has been shown to balance the pituitary gland and the hypothalamus. Evening primrose oil is very high in essential fatty acids and is particularly indicated for hormonal imbalance related to PMS symptoms.
Dong Quai, Asian Ginseng, and Ashwagandha are commonly used in Chinese and Ayurvedic medicine to balance hormone excesses or deficits. Ashwagandha has the unique ability of being able to better the functioning of the receptor sites allowing hormones to more easily bind to our cells. Licorice and Black Cohosh have also been shown to raise progesterone levels. Studies on the adaptogenic herb, Rhodiola, have shown it to better thyroid function, improve immune function, and help the body adapt to stress. Taking a good quality vitamin and mineral supplement will also help balance your hormones naturally. Make sure it contains vitamin C, vitamin E, calcium, magnesium and the full spectrum of B complex vitamins. I personally recommend taking IntraMAX®, because it’s the best vitamin available. Is there something you do to help balance your hormones naturally? If so, please let me know in the comments below! Watch an In-Depth Video on How to Balance Your Hormones NaturallyVideo Length: